December 7, 2011

Each week a nutritionist from the University of Maryland Medical Center will provide a guest post. This week, Robin Rudner, RD, LDN, weighs in on portion control.

With the holiday season in full swing, portion control is something that is often put to the side until after the new year. Remember that you can still enjoy your favorite holiday treats without adding inches to your waist line, both now and any time of the year. One of the biggest mistakes people make is labeling foods as good or bad. This creates the mindset that certain foods are always allowed, and other foods are never allowed, thus making people more likely to binge on those “forbidden” foods especially during the holiday season.

Here are some tips on what a portion size is and tools you can use to help you keep your portions in check, thus preventing you from setting a New Year’s resolution of dieting and losing weight, like you may have done in previous years.

Look at the nutrition label. The nutrition label is one of the most useful tools in helping you to determine the appropriate amount, so locate your measuring cups and spoons. Cereal, for example, can be an easy food to overeat because most people just pour it into a large bowl and sometimes go for seconds. A serving of cereal is usually around 3/4 to 1 cup. Many people are eating 2-3 times the recommended serving without even realizing it.

The new USDA food guide pyramid, now called “MyPlate,” is a great tool to help you see what a proper plate of food should resemble. It is divided into sections: protein, grain, fruit, vegetables, and side of dairy. Your goal is to fill half of your plate up with fruits and vegetables and the remaining one-half divided evenly between starch and protein. Your starch can be anything from a starchy vegetable like potatoes, corn, peas, beans or your grains like rice, pasta and bread. Your protein could be fish, chicken, turkey, eggs, tofu or other lean source.

. A serving of protein is about 3 ounces, which is roughly equivalent to the size of the palm of your hand or a deck of cards. One serving of a starch, like a potato, can be compared to the size of a computer mouse. In addition, a serving of starch is considered one slice of bread or about half cup of pasta or rice. A serving of fruit is considered about 80 calories which is the size of a small apple. Your fats like oils, nuts and peanut butter have a much smaller serving size. Nuts for example are about one-quarter cup, oils are about 1 teaspoon and a serving of peanut butter can be compared to the size of your thumb.

At parties, it is important to choose wisely. Try to focus on selecting foods that are special at that time of the year or event. If there are several choices, try to sample each one while savoring every bite and chewing slowly. There is much research to support that the first bite is always the best and the sensation gets less and less with each successive morsel.

Never eat directly out of a box, jar, or bowl. By doing so, you are unable to keep track of exactly how much you have consumed, making is much easier to not only eat mindlessly but overindulge. Whenever possible, measure out a particular serving and then put it on a plate so you can see exactly how much is in front of you. One trick is to use smaller plates and bowls. Try eating salad on a dinner plate and your entrée on a salad plate. This can help you remain mindful of what you are consuming while keeping portions in check.

Divert your attention to the people with whom you are conversing and not the food on the table. If you are too tempted to be near the food, try to relocate somewhere farther away.

Go to events with a plan. Visualize. The more you visualize exactly how you want the event to go, the more likely you are to succeed. Establish a non food-related reward for your mindful efforts in avoiding foods and portions that you may have overdone on previously occasions.

Try not to think about food as good or bad. It is important to eat foods that you enjoy, while maximizing nutrient-dense options. This means you would be able to eat larger portions of foods that will provide satiety with a higher amount of nutrients than less nutrient-rich foods.

Use a food journal or online fitness tool to help you track how much you are eating.

Limit how much you eat out at restaurants. The more you are able to prepare your food at home, the better. If you do find yourself eating out, try to eat slowly and leave some food on the plate. The portions at restaurants can be more than double or triple of an appropriate portion.

Keep in mind that not all foods are created equal. For example, there are different portion sizes of both less nutritious foods that are high in saturated and trans-fats and processed sugars as well as healthier nutrient-dense foods like fruits and vegetables. Being aware of portion size is important in maintaining a healthy weight while meeting your energy requirements.

November 30, 2011

Each week a nutritionist from the University of Maryland Medical Center provides a guest post on healthful eating. This week, Rachel Ernzen writes about fall vegetables.

The holiday season brings to mind the sights and smells of home, with tasty treats and indulgent dishes. To help you maintain your health (and food budget) this year, consider serving locally grown fruits and vegetables. Purchasing local and seasonal produce brings the ripest food items to your plate. Usually the most economically priced, these items have traveled fewer miles from the farm to your table. What’s in season now? Learn more at www.marylandsbest.net.

Try starting your celebrations with a side salad or savory soup. Leafy green spinach and cruciferous vegetables like red or green cabbage and brussels sprouts are rich in cancer-fighting compounds called indoles. These nutritional superstars fair well in both warm and cold side salads. For the freshest brussels sprouts, choose those with bright green leaves. They can be boiled, braised, microwaved, steamed or roasted until tender. Serve with a squeeze of fresh lemon juice or roasted with chestnuts.

Tantalize your taste buds with soups using winter squashes, including acorn or butternut. These veggie-packed, hearty soups sport serious flavor without the added fat or calories of their cream-based counterparts. Winter squash is a rich source of potassium, beta carotene (Vitamin A-precursor) and B vitamins. Learn more on how to pick and store your winter squash at: www.fruitsandveggiesmatter.gov.

Simple substitutions can significantly improve the nutrition profile of your holiday dishes. Swap half or all the potatoes found in traditional recipes, such as creamy mashed potatoes or potato latkes, for cauliflower. Doing so not only lightens the caloric density but triples the vitamin C content. Take it up another notch by using low-fat milk or olive oil in place of whole milk or butter. Also, try baked versions of your favorite fried-food recipes. These tricks can easily save you 100 calories or more per serving without sacrificing flavor.

Got a sweet tooth? Consider naturally sweet, fiber-rich foods like apples or sweet potatoes. Fat-free, low in sodium and rich in potassium, sweet potatoes lend themselves well to decadent treats like pudding or pie. Baked apples or a simple rustic galette (tart) typically require as few as five ingredients. And don’t forget the cranberries. Try a cranberry pie or cranberry coffee cake. Seeking recipes? Aim for choosing ones with less than 250 calories per serving. Explore www.eatingwell.com, www.epicurious.com, www.cookinglight.com and www.allrecipes.com.

Finally, mix it up. Setting smaller plates, planning events or games to fill time between meals, and simply scaling down seasonal recipes to yield smaller portions can allow enjoyment of holiday flavors with fewer calories. However you paint your plate this holiday, keep your and your family’s health to heart.

November 26, 2011

I’m not sure I’ll get to run it this year, but either way, I’m incredibly excited about the expansion of the Hot Chocolate 15K/5K, which is coming up a week from today in Washington. (There are also editions of the race in several other cities, including Chicago and San Diego – here’s hoping for a Baltimore event next year.)

In celebration, here’s my favorite cocoa recipe.

My wife swears I showed her how to make this. I swear the opposite. I’m the one with the computer, so I win for now. Either way, it’s really good.

Renee Maynard’s hot cocoa

In medium saucepan, heat 3 Tbspn of water to boiling, then reduce so water is merely steaming.
Stir in 6-7 Tbspn of baking cocoa, forming a pudding-like mix.
Stir in 2-3 Tbspn of sugar.
Stir in 1 tspn cinnamon.
Stir in 1 tspn vanilla.
Keep stirring slowly and constantly. After mix becomes smooth, reduce heat further to avoid burning.
Add 4 cups of milk, with the first two cups being added a quarter-cup at a time, stirring thoroughly after each addition to keep consistency even.

If it’s not verboten in your house, I’d recommend serving this with marshmallows: The cocoa is wonderfully bitter – note that I don’t call it “hot chocolate” since it’s almost sugarless – and while I love it that way, I imagine some people would welcome the extra sweetness marshmallows can add. I'm not a fan of crushed candy canes, but if that's your fancy, feel free to add those as well.

Most people don’t eat three meals a day. Lack of time is a common complaint of those who skip breakfast and lunch.

It is very important to feed your body at regular intervals throughout the day. Doing so maximizes the efficiency of your metabolism and helps keep your body strong and well-nourished.

Having a balanced meal while you’re on the run is possible with a little forethought.

Grocery shelves house many meal replacement options, many in the form of bars or drinks. The difficulty is knowing which ones are good for you. Remember that your body burns through carbohydrates faster than it does fat and protein.

Choosing options with a small amount of healthful fats and a decent amount of protein will help keep you full longer. The trick is to find a bar or drink that has a nutrient composition that is similar to a balanced meal.

Bars

If you are more of a “bar” person, look for something that is between 150 and 300 calories, with at least 5 grams of protein and less than 5-10 grams of fat. Kellogg’s makes a variety of Special K Protein meal bars that are less than 200 calories and have 10 grams of protein. Some other bar options are Cliff Bars, Luna Bars, Think Thin bars, Slim-Fast meal bars and ProBar Halo bars.

Drinks

Drinks are another meal replacement option. Some good products include Slim-Fast shakes, Glucerna, Ensure or Boost. You can also make your own protein shake with three-quarters cup of low-fat or fat-free Greek yogurt, three-quarters cup of frozen fruit, one-quarter cup of low-fat or fat-free milk or light juice.

Fast meals

Some people prefer on the go options that more closely resemble a meal. Try a low-fat or fat-free Greek yogurt with a one-quarter to half a cup of high-fiber cereal or a sandwich packed the night before.

Other healthful snack ideas to use in a pinch:

1-2 tablespoon of natural peanut butter and a piece of fruit.

Almonds and walnuts in pre-portioned bags.

High-fiber cereal.

Single-serving bags of low-fat popcorn.

Whole-grain crackers with low-fat cheese.

Eating a balanced diet while on the go can be easier than you think. These suggestions can help ensure that being on the run doesn’t mean you have to sacrifice your diet.

November 16, 2011

Each week a nutritionist from the University of Maryland Medical Center provides a guest post on healthy eating . This week, Debra Schulze writes about benefits of oils.

Oils are fats that are liquid at room temperature and come from many different plants and fish. While not a food group, they provide essential nutrients.

Fats and oils can be categorized as saturated fatty acids (solid at room temperature) and unsaturated fatty acids (liquid at room temperature), which include monounsaturated fatty acids and polyunsaturated fatty acids.

Some common oils include canola, corn, cottonseed, olive, safflower, peanut, soybean and sunflower. Others that are used for flavoring include walnut and sesame oil. Oils from plant sources do not contain cholesterol, but some are high in saturated fat, such as coconut, palm and palm kernel oil. Examples of saturated fats include butter, milk fat, animal fats, stick margarine, shortening and partially hydrogenated oil.

Following all the recent reports of trans fats and their contribution to increased risk of heart disease and certain cancers, consumers are looking for healthier fats and oils to incorporate into their diets. Trans-fatty acids are created by converting unsaturated fatty acids (oils) to saturated fats. It is recommended that you decrease the amounts of saturated and trans-fatty acids in your diet since they may raise your cholesterol and put you at higher risk for heart disease.

On the other hand, consuming foods high in unsaturated fatty acids may offer health benefits, including lowering your total and LDL or “bad” cholesterol. They may also help normalize blood clotting, according to Mayo Clinic, and some research shows they may also benefit insulin levels and improve blood sugar control.

Pick your oil carefully

Oils are a good source of monounsaturated fatty acids and polyunsaturated fatty acids, but you must choose them carefully. Sources of healthy monounsaturates attracting attention include olive, avocado, peanut, pistachio and grapeseed oils, as well as oil from walnuts, almond and hazelnuts. Like olive oil, these oils have unique flavors that add to their attraction.

Omega-3 and omega-6 fatty acids are two main classes of polyunsaturated fatty acids and are considered essential because our bodies cannot make them. Flaxseeds are a rich plant source of omega-3 fatty acids and also contain omega-6 fatty acids, making them a healthy choice. This oil contains alpha-linolenic acid, which is being researched for its potential to reduce conditions such as stroke, certain cancers and skin ailments.

Extra virgin and virgin olive oil contain high levels of polyphenols, an antioxidant that may reduce the effects of aging on the body.

How much do I need?

Since oils contain essential fatty acids, there is an allowance in the food guide. Recommendations are based on a person’s age, sex and level of physical activity, and they can range from 3-6 teaspoons of oils per day or 28 percent to 30 percent of daily calories. Most oils contain about 120 calories per tablespoon.

As you plan your meals, keep in mind that other foods consumed can provide adequate oils, such as nuts, fish, cooking oils and salad dressings. It has been determined that some oil is needed for health, so try to include a variety in your daily diet.

November 15, 2011

At the Columbia Swim Center pool in Wilde Lake, members of People Acting Together in Howard, from left: Amy Lamke; her daughter Katlin Lamke; Anne Gould of the Unitarian Universalist Congregation of Columbia; Safiyah Blake of the Dar Al Taqwa mosque' Cynthia Marshall, lead organizer; Shehlla Khan and her daughter, Zaineb Khan, 3, of the Dar Al Taqwa mosque. They advocated for the Columbia Association to offer private swim times for women twice a week. Women's swim time will be offered during a trial period at this pool through the first week of January.

November 2, 2011

Each week a nutritionist from the University of Maryland Medical Center provides a guest post on healthy eating. Sometimes they will take questions from readers. This week, Faith Hicks, answers a mom's protein question.

Note: Comments made here are for informational purposes only and do not represent or substitute as medical advice. Patients are advised to consult their own physician or pharmacist for advice, diagnosis and treatment.

One of our readers recently asked for advice regarding her 4-year-old who eats very little meat or poultry, but does like eggs, yogurt and cheese. She is concerned about the adequacy of his diet, particularly his protein intake.

When a parent feels as if it is difficult to get a child to eat certain foods, I always start the discussion about mealtimes in general. I encourage that the family eat as many meals together as possible. Children mimic their parents' eating habits, so having healthy, balanced meals together models good eating habits. Being overly persuasive about eating a particular food or foods can backfire, so avoid pressuring a child to eat any one. Rather, serve the food in a pleasant manner and ask that the child try just a bit of each item on his plate. It often takes repeated samples of a food before a child accepts it. Avoid snacking before meals so that the child is hungry when he sits down to eat. When the child is hungry, the food sure tastes great!

Parents often are concerned that their child's protein intake may be inadequate with a diet low in meat-containing foods. But children can consume more than adequate amounts of protein from milk, cheese, yogurt and eggs, plus smaller amounts of protein in many vegetables and grains. Diets low in meats may be a bit low in iron and zinc, but legumes, nuts and beans contain both zinc and iron. Some cereals are fortified with a fair amount of iron. Iron absorption can be enhanced by having a high vitamin C juice or food along with a high iron food.

The Dietary Reference Intake for a healthy, average size 4-year-old boy is about 15 grams of protein per day. Here is how a balanced diet could meet his needs.

October 26, 2011

Halloween is lurking so some party hosts and hostesses may be in need some last-minute, themed food ideas. Whether you keep it simple with pumpkin muffins or get frightful with edible entrails, here’s a smattering of tasty trussed treats to help you get your scare on and sneak in some nutrition too.

Freaky finger foods

Slice up fresh veggies and fruit to form feisty faces and scary shapes. Serve these healthy, easy-to-eat portable appetizers with creatively creepy dips and sauces. Shake up your hummus or spinach dip with puff-pastry “fingers” topped with almond “nails.” Form a spider web over the top of seven- layer dip with light sour cream piped over guacamole and serve with red peppers strips. Make a mini Dracula with light cream cheese balls, red pimento or roasted red pepper fangs, and black olive widow’s peak hairline and eyes. Or serve guacamole dip with green guacamole tortilla chips for a swamp effect. Zinc-rich roasted pumpkin seeds are always welcome — just limit or omit the salt.

Spooky soups

Spike your protein- and fiber-rich black bean soup with plastic novelty “body parts” like mini-skeletons, fake fingers, vampire teeth or even plastic bugs and spiders: but don’t eat the decorations.Serve vitamin A-rich pumpkin or butternut squash soup in mini hollowed-out pumpkin “bowls” or use a larger pumpkin as a tureen. Garnish with crème fraiche or light sour cream piped from a plastic bag with a tiny hole cut in the corner. To form a spider web, make concentric circles or octagonal shapes and draw lines with a toothpick or knife, from the inner to the outer circles.

Beastly bites

Try edible arachnids formed from onion rings, slimy night crawlers made via gelatin in straws (instructions found at divinedinnerparty.com/halloween-party-food.html) or creepy cockroaches created from sweet dates stuffed with walnuts and cream cheese. Meatloaf from lean ground beef or turkey can be formed into a rat shape and topped with green peas for eyes, carrot rounds for ears, and a spaghetti noodle tail; serve it with plenty of lycopene-rich red tomato sauce.

Gnarly nibbles

Deviled eggs can be transformed into bloodshot “eyeballs” with beet juice and pimento-stuffed olives for irises; serve atop a crimson salsa bath. Enjoy meringue “bones” made from egg, a “brain” of mushroom soup and reduced-fat cream cheese, “fingers” formed of dough, and “eyeballs” of gelatin and sugar. See brittablvd.com/Halloween/recipes.html for details.

October 24, 2011

What I’m doing: I'll be off running in the mountains, far, far away. Let me know if you have any tips. (Regarding running as a tourist, Anica has already provided a good start on advice.)

What I recommend: I know nothing about it, but the Trick-or-Trot 5K gets points for original naming in what will soon be a sea of turkey trots. On the other end of the distance spectrum, the Fire on the Mountain 50K is something ultra runners can sink their mesh-lined, waffle-soled feet into. (All links after the jump, as usual)

October 22, 2011

The 12th Mayor's Fall Cleanup is today, slipping in on the calendar just before things get cold. There's a kickoff at 8 at Charles and 22nd streets, but groups all over the city are participating.

My neighborhood is conspicuously absent from the list below, but that's one of the nice things about Baltimore: Unlike some of the municipalities near my childhood home, this area is so compact that a resident can walk through six or seven official neighborhoods in an hour without rushing. That means getting to a cleanup site shouldn't be too tough, assuming I can just manage to get a couple of chores completed ahead of time this morning.

October 21, 2011

We received some pretty nice shots from readers of the Baltimore Marathon / Baltimore Running Festival, and I'm happy to say that our social media team has another gallery started for this weekend's Komen Race for the Cure.

If you're going to Hunt Valley on Sunday, please consider adding yours via the instructions here. We'd love to see what you're up to, whether that's a shot from this week or a past Komen event.

October 20, 2011

We sent the questions to the nutritionists, and they will address them in future guest posts. Stay tuned here on Wednesdays.

First up is our book winner, Becky, who asked: "My 4-year-old eats very little meat, poultry, or fish. He does like eggs, nuts, yogurt and cheese. Will these foods provide sufficient protein for him as he grows? How much of these foods should he be eating? Do I need to add something new to his diet?"

Becky was chosen in a random drawing of all the commenters and will receive the "pocket posh complete calorie counter," which covers thousands of foods in grocery stores and restaurants.

Along with some nice local details, this includes quite a bit of useful information about strokes and their cousins, transient ischemic attacks. One of the takeaways: Just because you run doesn't mean you shouldn't get a carotid artery check once in awhile. Even marathoners can find themselves susceptible to strokes and heart attacks.

October 17, 2011

Following up on the runner tracking issues: for the people who did not receive tracking messages but signed up, did any of you do it before 4AM on Saturday, Oct. 15th? Apparently 328 registered after 4AM Saturday and their information never got into our vendor's system.

FYI: we posted the tracking registration closed at 7AM on Saturday. Our vendor was supposed to shut down the website at that point, but did not. What the issue was between 4AM-6:59AM is still being investigated.

What I’m doing: Probably just relaxing this weekend after a couple weeks of big events. That is likely to mean a quick training run on Saturday, then brunch.

What else I recommend: The Ma and Pa trail run looks like fun. My newsroom neighbor, Chris Kaltenbach, also had a nice writeup on the Run for your Lives this week. It looks like running registration is closed, but spectators can still sign up.

Picturesque little Darlington is a national historic district, home to an annual Apple Festival that attracts thousands and, come Saturday, a feasting ground for the undead.
"Run for Your Lives," a 5K run, with zombies, is coming to this tiny Harford County town. Oh, the horror.
"That's such a cool thing they're doing," says Heather Wheatley, a three-year resident of Darlington who sells soaps out of a newly opened apothecary shop across the river in Port Deposit. "We're gonna take these zombies just the way they are and accept them wholly."

Here's what happened over the weekend in the worlds of running, health and fitness.

More four-leg room

At least one letter writer wants more space for her dogs at Robert E. Lee Park, which just reopened with dog facilities. Part of the letter:

I, however, am part of a small but growing community of people who would like to be able to walk our dogs off leash in the back of the park. Our reasons are varied, but in general, we find that allowing our dogs to walk off leash in a play area while we sit and watch is not particularly pleasurable.

Andrea Siegel, a reporter at The Baltimore Sun, covers mostly crime and courts in Annapolis and Anne Arundel County, as well as legal issues. She wishes she was more physically fit, and, as she's more fond of chocolate than exercise, fitness is a challenge. Her partner on a one-mile-plus daily walk is the family dog, a mixed breed named Moxie, and she exercises at the gym where the D.C. snipers once worked out.
Jerry Jackson has been a photo editor at The Baltimore Sun for 14 years and an avid cyclist for more than 30 years. Inspired by the movie "Breaking Away," he started racing as a teenager in Mississippi when leather "brain baskets" were still the norm. He regularly commutes to work by bike and still enters several mountain bike races a year for fun. View Twitter feedPatrick Maynard, who will be writing about running and walking, has been a producer for baltimoresun.com since 2008. In 2009, he tweeted on-course for the Sun from the Baltimore Marathon, finishing in just under 4 hours and almost managing to run the whole time. He sometimes walks to the Sun offices on Calvert Street. View Twitter feedLeeann Adams, a multimedia editor at The Baltimore Sun, also dabbles in content for the mobile website and iPhone app and covers the Ravens via video. She did a triathlon to celebrate her 40th birthday and continues to swim, bike and run -- none of them quickly, though. Her biggest fitness challenge is to balance working, working out, spending time with her husband and being a mom to a 6-year-old boy. View Twitter feedAnica Butler, the Sun's crime editor, is a former high school runner and recovering vegetarian who spent more of her early-adult years on a bar stool than working out. She is currently training (though poorly) for a half marathon and is trying to live a generally healthier lifestyle. She also hates the gym. View Twitter feed